RUN RACE: 10K (6.2 miles). 42:20 minutes (unofficial time).
Yippee! I finally feel satisfied with my performance in a run-only event. I was pretty disappointed with the last 10K(Turkey Trot) in November since my time was worse than some of my triathlon 10K run times..with you would think makes no sense. But I knew that I blew that race because I ran out too hard at a pace I could not keep up. Here was the formula for good results for this race:
Good warmup: I was waiting for the doors to open at PAC at 7am today.• 2 miles total
◦ 5 minutes walk
◦ Easy jog @ 6.0 mph
◦ Last mile, 5 x :30 pickups at race pace
Good nutrition:
• Instead of only having cytomax like I usually do prior to an early AM run, I had enough time to eat real breakfast (egg,cheese, english muffin) and digest it fully before the 9AM start time.
• On the drive up to the city, I drank 16 oz of cytomax
• Around mile 3.5, I consumed one Gu energy gel
Good Pacing:
- I knew that I would have to hold back and not fly out of the start gate at a pace which I could not hold for 10K.
- So I resisted the urge to go faster and kept the pace around 8:00 min/mile (7.5 miles per hour).
- On the downhills, I would allow myself to go a little faster.. up to 8 mph but no more than that
- On the uphills, I tried to focus on the incline instead of worrying about the speed
- It was an uphill finish and I was able to hold it pretty well towards the end.
All in all, it was definitely a great race. I knew that 8:00min/mile pace was the best I could do for a 10K and I achieved that!
Marlene's Golden Gate Park 10K Race
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